Tuesday 10 December 2002

7:00am
For breakfast I thought I'd experiment with preparing a simple salad quickly (my evening salads take over an hour, partly because I'm weighing ingredients carefully for this posting, but also because I add something of every fresh ingredient I have to hand) and use the opportunity of a salad to add a reasonable amount of olive oil

avocado 141g
capsicum 100g
lettuce (cos) 116g
mushroom 82g
kangaroo 209g
olive oil 30ml

Results of the experiment:
•  Next time I have the opportunity to make a quick salad, I'll time myself
•  30ml oil was fine.  Try 50ml in this evening's (unrushed) salad

1:00pm
Another salad prepared the evening before, stored in the fridge overnight but not kept in the fridge over the morning at the office - I much prefer eating savoury foods at room temperature

avocado 142g
broccoli 82g
capsicum 146g
cress 60g
lettuce 48g
mushroom 64g
rocket 14g
2 tins of sardines

7:00pm
asparagus (cooked) 160g
avocado 140g
broccoli (cooked) 270g
capsicum 120g
celery 330g
lettuce 45g
mushroom 62g
olives 20g
kangaroo 250g
olive oil 50ml

I found the 50ml of oil (an extra-virgin, cold-pressed by the grower a few miles from here) is a satisfying addition to a salad and with the volume of vegetables I have, it is collected by something and none is left in the plate after the meal

The tally for the full day was:
Protein: 30%  Fat: 60%  Carbs: 9% (53.6g carbs) - providing 2619 calories

No fruit today and no single ingredient pushing the carbs up.  The most carbs came from capsicum (16g), avocados (10g) and the broccoli (8g).  I'll try reducing the absolute volume of my salads somewhat to get the carbs down to 30g for the full day.  But I like to keep tomatoes and capsicum prominent in the salads I take to the office as this is what catches the eye of fellow-workers who see what I'm eating.

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